Smart Snacking For All Ages
It happens to all of us at one time or another: the urge to eat something between meals. In fact, a recent study reported that more than 95% of women and children in the United Sates report having at least one snack daily.
Often times we think of snacking as a negative thing, providing us with unneeded calories, fat, sugar, and sodium. However, snacks can be a good thing . . . if we eat them responsibly and make the right choices.
Snacking Benefits
People of all ages can find benefits from including snacks throughout the day. Children, however, may benefit the most. Because of their small stomach capacity and high nutrient requirements, they often cannot eat enough food at meals alone to satisfy their hunger and provide all of the nutrients needed. A child who gets overly hungry may become cranky and find it hard to concentrate on tasks. Thus, feeding children regularly scheduled snacks can minimize inappropriate behaviors and maximize learning and problem-solving abilities. Snacks can also be a good way to introduce children to new foods and offer a chance for them to get involved in preparing foods.
Snacking is important for adults, both young and old. Small portions of food spread throughout the day provide the adult body with the energy needed for daily tasks. People who are trying to lose weight find they are more successful if they have small snacks between meals to keep them feeling full and satisfied longer, and curb overeating at meals. Because most people need fewer calories as they age, eating smaller meals and snacks during the day can help to maintain a healthy body weight. For the elderly, snacks can provide additional nutrients that are not consumed at meals.
Healthy Snacking Strategies
Not all snack foods are created equal. Some fall into the “junk food” category, while others are healthful choices. Use these tips to plan healthy snacks:
Choose foods that are nutrient dense, meaning that they are a good source of one or more of the major nutrients needed to maintain a healthy body. Nutrient-dense snack choices include high-fiber whole grains, fruits, vegetables, nuts and seeds, lean meats, and low-fat dairy products. Minimize excess amounts of fat, sodium, and cholesterol by choosing snack foods with a Daily Value of 5% or less for those nutrients.
Plan your snacking, rather than simply “grazing” your way throughout the day. Snacks should be eaten at regular times. Plan to have no more than three snacks per day.
Eat from hunger, not habit. Make sure you are truly hungry and not just in the habit of having something to eat at a certain time of the day, in a certain location, or while engaging in a specific activity. Also, watch for emotional responses that may trigger snacking, such as boredom or stress.
Keep portions small. For most children and adults, try to limit the calorie content of snacks to less than 250 calories per snack. Try not to snack out of the large box or container. Instead portion out the appropriate amount and then put the rest away.
Make healthy snacks accessible. One reason higher fat snacks are so appealing is that they are readily available and require little preparation. Stock your refrigerator and pantry shelves with quick and easy options. Bring healthy alternatives with you to avoid the vending machine trap.
Super Snack Ideas
People of all ages will love these top snack picks:
- Raw vegetables dipped in a low fat yogurt dip
- Reduced-fat cottage cheese topped with fruit
- Whole grain crackers topped with cheese or peanut butter
- Toasted waffle spread with a mixture of one half banana mashed into two teaspoons peanut butter
- Toasted whole wheat English muffin topped with Canadian bacon, tomatoes, mushrooms (or other vegetables), and cheese
- Trail mix made with dry cereals, dried frit, nuts, and/or sunflower seeds
- Hummus spread on whole wheat pita bread
- Tortilla rolled around sliced turkey and vegetables
- Reduced-fat cream cheese spread on a brown rice cake and topped with fresh strawberries
- Half of a small cinnamon bagel topped with part-skim ricotta cheese and apple slices
- Fresh berries layered in a cup with yogurt and dry cereal
Laura Brieser-Smith, MPH, RD, CH/FI, is the owner of Healthy Designs LLC, which provides nutrition counseling and personal training to clients in their homes or offices. She can be reached at 303-635-1131.